Wednesday - 141222

Strength:
4 Sets:
6 Barbell Bent-Over Rows
10-20sec L-Sit Hold (bar/rings/boxes)
*Rest 2:30

Metcon:
10 Rounds for time:
30 Double Unders
7 Hang Clean and Jerks (#43/30)

Endurance:
AMRAP in 37min of:
10-15-20-25...
Cal Row
Jump Squats
Russian Twist (#16/12)
Plate G2OH (#20/15)

Gymnastics:
‏Skill- Rope Climb & Jumping Push Ups

‏Strength- 20 min Emom:
‏Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
‏Min 2- 2 Dragon Flags
‏Min 3- 15 Shoulder Raises
‏Min 4- 8/8 KB Side Flexions
‏Min 5- Rest!